30-Day No-Sugar-Added, High-Fiber Meal Plan for More Energy, Created by a Dietitian

Feeling fatigued? There are a few nutritional strategies that may help fill up your energy tank, such as checking in on your hydration, eating regular meals with plenty of fiber and protein and limiting quickly-digested foods like refined grains and added sugars. In this 30-day meal plan for more energy, we map out an entire month of no-added-sugar, fiber-rich recipes tailored to give you a little more pep in your step.

Why This Meal Plan Is Great for You

Each day provides an average of 41 grams of fiber and 100 grams of protein. Both of these satiating nutrients are digested slower than refined carbohydrates (like white flour and added sugar), which helps support more stable energy levels and keeps you more full for longer. While we prioritize satiating nutrients like protein and fiber, we limit added sugar. Though the occasional dessert or sweet bite is not a problem, most of us are likely eating more added sugars than we realize. The average adult consumes about 17 teaspoons of added sugar per day, while above the American Heart Association’s recommended max of 9 teaspoons per day for men and 6 for women., There are more obvious offenders, such as sugar-sweetened drinks and desserts, but added sugars can also make their way into your routine in larger amounts from less obvious sources, such as dressings, cereals, marinades, yogurt, bread, crackers and more. It may be worth taking a look at the nutrition label when grocery shopping to see where added sugars may be sneaking their way into your routine. 

We set this plan at 1,800 calories per day and included modifications for 1,500 and 2,000 calories per day for this with different calorie needs. If increased energy is your goal, it’s worth noting that eating too few calories can zap your energy levels. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being. 

While there are some nutrition and lifestyle strategies that can help increase energy levels, such as eating regular, nutritious meals, good sleep hygiene and getting plenty of exercise, there are many health conditions that can cause fatigue. If you’ve made some tweaks to your routine and are still low energy, reach out to your medical provider for a check-up.

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Strawberry Chia Pudding to have for breakfast on days 2 through 5.
2. Prepare High-Protein Anti-Inflammatory Veggie Soup to have for lunch on days 2 through 5.
3. Make Fig Newton–Inspired Energy Balls to have for a snack throughout the week. Freeze any remaining servings. 

Day 1

Breakfast (409 calories)

A.M. Snack (219 calories)

Lunch (386 calories)

P.M. Snack (95 calories)

Dinner (679 calories)

Daily Totals: 1,788 calories, 110g fat, 80g protein, 129g carbohydrate, 39g fiber, 2,276mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange and change dinner to 1 serving Sheet-Pan Roasted Salmon & Vegetables.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 2

Breakfast (422 calories)

A.M. Snack (219 calories)

Lunch (478 calories)

P.M. Snack (234 calories)

Dinner (448 calories)

Daily Totals: 1,802 calories, 76g fat, 81g protein, 206g carbohydrate, 37g fiber, 1,188mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 3

Breakfast (422 calories)

A.M. Snack (219 calories)

Lunch (478 calories)

P.M. Snack (131 calories)

Dinner (540 calories)

Meal-Prep Tip: Reserve leftover Beef & Black Bean Nacho Casserole to have for dinner tomorrow night.

Daily Totals: 1,790 calories, 85g fat, 70g protein, 204g carbohydrate, 49g fiber, 1,620mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium apple and omit Guacamole Chopped Salad at dinner.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 4

Breakfast (422 calories)

A.M. Snack (222 calories)

Lunch (478 calories)

P.M. Snack (131 calories)

Dinner (540 calories)

Daily Totals: 1,793 calories, 86g fat, 72g protein, 201g carbohydrate, 47g fiber, 1,472mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium apple and omit Guacamole Chopped Salad at dinner.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 5

Breakfast (422 calories)

A.M. Snack (222 calories)

Lunch (478 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (516 calories)

Daily Totals: 1,814 calories, 79g fat, 102g protein, 182g carbohydrate, 38g fiber, 1,341mg sodium.

Make it 1,500 calories: Omit yogurt and No-Added-Sugar Chia Seed Jam at breakfast and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 6

Breakfast (409 calories)

A.M. Snack (222 calories)

Lunch (438 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (548 calories)

Daily Totals: 1,793 calories, 107g fat, 95g protein, 126g carbohydrate, 34g fiber, 1,822mg sodium.

Make it 1,500 calories: Omit yogurt and No-Added-Sugar Chia Seed Jam at breakfast and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 clementine to P.M. snack and add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 7

Breakfast (409 calories)

A.M. Snack (62 calories)

Lunch (438 calories)

P.M. Snack (234 calories)

Dinner (679 calories)

Daily Totals: 1,822 calories, 92g fat, 102g protein, 163g carbohydrate, 41g fiber, 1,819mg sodium.

Make it 1,500 calories: Omit almonds at lunch and change P.M. snack to 1 large pear.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Pumpkin-Date Overnight Oats to have for breakfast on days 9 through 12.
2. Prepare Anti-Inflammatory Vegetable-Packed Grain Bowls to have for lunch on days 9 through 12.

Day 8

Breakfast (349 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ⅓ cup blueberries
• 3 Tbsp. chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Lunch (529 calories)

P.M. Snack (234 calories)

Dinner (427 calories)

Evening Snack (95 calories)

Daily Totals: 1,809 calories, 91g fat, 105g protein, 158g carbohydrate, 36g fiber, 1,394mg sodium.

Make it 1,500 calories: Omit almonds at lunch and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 9

Breakfast (427 calories)

A.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Lunch (439 calories)

P.M. Snack (234 calories)

Dinner (528 calories)

Daily Totals: 1,803 calories, 62g fat, 85g protein, 240g carbohydrate, 42g fiber, 1,956mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to 1 cup sliced strawberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 10

Breakfast (427 calories)

A.M. Snack (222 calories)

Lunch (439 calories)

P.M. Snack (62 calories)

Dinner (671 calories)

Daily Totals: 1,820 calories, 61g fat, 94g protein, 237g carbohydrate, 47g fiber, 2,147mg sodium.

Make it 1,500 calories: Omit No-Cook Black Bean Salad at dinner.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 11

Breakfast (427 calories)

A.M. Snack (222 calories)

Lunch (439 calories)

P.M. Snack (234 calories)

Dinner (462 calories)

Daily Totals: 1,784 calories, 53g fat, 93g protein, 240g carbohydrate, 37g fiber, 1,984mg sodium.

Make it 1,500 calories: Omit yogurt and No-Added-Sugar Chia Seed Jam at A.M. snack and change P.M. snack to 1 large pear.

Make it 2,000 calories:

Day 12

Breakfast (427 calories)

A.M. Snack (207 calories)

Lunch (439 calories)

P.M. Snack (234 calories)

Dinner (505 calories)

Meal-Prep Tip: Reserve leftover Chicken Enchilada Soup to have for lunch on days 13 & 14.

Daily Totals: 1,812 calories, 65g fat, 87g protein, 230g carbohydrate, 40g fiber, 1,766mg sodium.

Make it 1,500 calories: Omit yogurt and No-Added-Sugar Chia Seed Jam at A.M. snack and change P.M. snack to 1 medium banana.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 13

Breakfast (349 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ⅓ cup blueberries
• 3 Tbsp. chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (219 calories)

Lunch (438 calories)

P.M. Snack (234 calories)

Dinner (520 calories)

Evening Snack (62 calories)

Daily Totals: 1,821 calories, 75g fat, 97g protein, 201g carbohydrate, 45g fiber, 1,560mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 14

Breakfast (349 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ⅓ cup blueberries
• 3 Tbsp. chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (219 calories)

Lunch (438 calories)

P.M. Snack (234 calories)

Dinner (555 calories)

Daily Totals: 1,795 calories, 85g fat, 100g protein, 177g carbohydrate, 38g fiber, 1,719mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to1 cup sliced strawberries. 

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast on days 16 through 21
2. Prepare Slow-Cooker Chicken & White Bean Stew to have for lunch on days 16 through 19.

Day 15

Breakfast (445 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (386 calories)

P.M. Snack (234 calories)

Dinner (482 calories)

Evening Snack (62 calories)

Daily Totals: 1,815 calories, 84g fat, 103g protein, 180g carbohydrate, 44g fiber, 1,571mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to ½ cup blueberries. 

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl to A.M. snack.

Day 16

Breakfast (525 calories)

A.M. Snack (122 calories)

Lunch (493 calories)

P.M. Snack (62 calories)

Dinner (578 calories)

Daily Totals: 1,780 calories, 74g fat, 100g protein, 190g carbohydrate, 56g fiber, 2,112mg sodium.

Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 17

Breakfast (525 calories)

A.M. Snack (122 calories)

Lunch (493 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (392 calories)

Evening Snack (62 calories)

Daily Totals: 1,800 calories, 73g fat, 109g protein, 189g carbohydrate, 55g fiber, 1,960mg sodium.

Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast and omit evening snack.

Make it 2,000 calories: Change evening snack to 1 medium apple with 1 ½ Tbsp. natural peanut butter.

Day 18

Breakfast (525 calories)

A.M. Snack (28 calories)

Lunch (493 calories)

P.M. Snack (337 calories)

Dinner (432 calories)

Daily Totals: 1,815 calories, 74g fat, 121g protein, 176g carbohydrate, 52g fiber, 1,897mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 19

Breakfast (525 calories)

A.M. Snack (219 calories)

Lunch (493 calories)

P.M. Snack (62 calories)

Dinner (505 calories)

Daily Totals: 1,804 calories, 66g fat, 126g protein, 184g carbohydrate, 51g fiber, 1,973mg sodium.

Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 20

Breakfast (525 calories)

A.M. Snack (219 calories)

Lunch (465 calories)

P.M. Snack (95 calories)

Dinner (500 calories)

Daily Totals: 1,804 calories, 94g fat, 116g protein, 133g carbohydrate, 30g fiber, 2,035mg sodium.

Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast and change P.M. snack to ¾ cup blueberries.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 21

Breakfast (525 calories)

A.M. Snack (131 calories)

Lunch (465 calories)

P.M. Snack (219 calories)

Dinner (398 calories)

Evening Snack (62 calories)

Daily Totals: 1,800 calories, 82g fat, 101g protein, 175g carbohydrate, 32g fiber, 1,765mg sodium.

Make it 1,500 calories: Omit Strawberry-Pineapple Smoothie at breakfast and change A.M. snack to 1 medium apple.

Week 4

How to Meal-Prep Your Week of Meals:

1. Prepare Crunchy Chopped Salad to have for lunch on days 23 through 26.

Day 22

Breakfast (409 calories)

A.M. Snack (82 calories)

• ¾ cup low-fat plain kefir

Lunch (313 calories)

P.M. Snack (337 calories)

Dinner (600 calories)

Evening Snack (53 calories)

• 1 cup sliced strawberries

Daily Totals: 1,794 calories, 86g fat, 106g protein, 161g carbohydrate, 32g fiber, 1,955mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 23

Breakfast (389 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (407 calories)

P.M. Snack (219 calories)

Dinner (442 calories)

Evening Snack (122 calories)

Daily Totals: 1,786 calories, 61g fat, 109g protein, 216g carbohydrate, 45g fiber, 1,606mg sodium. 

Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.

Day 24

Breakfast (409 calories)

A.M. Snack (170 calories)

Lunch (407 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (465 calories)

Evening Snack (122 calories)

Meal-Prep Tip: Reserve leftover Moroccan-Inspired Chicken & Sweet Potato Soup to have for dinner tomorrow night.

Daily Totals: 1,780 calories, 92g fat, 107g protein, 146g carbohydrate, 38g fiber, 1,978mg sodium.

Make it 1,500 calories: Change P.M. snack to ½ cup blueberries and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.

Day 25

Breakfast (363 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (170 calories)

Lunch (407 calories)

P.M. Snack (337 calories)

Dinner (465 calories)

Evening Snack (62 calories)

Daily Totals: 1,804 calories, 73g fat, 122g protein, 183g carbohydrate, 35g fiber, 1,492mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 26

Breakfast (389 calories)

A.M. Snack (122 calories)

Lunch (407 calories)

P.M. Snack (337 calories)

Dinner (518 calories)

Evening Snack (42 calories)

Meal-Prep Tip: Reserve two servings Pesto Tuna Noodle Casserole to have for lunch on days 27 & 28.

Daily Totals: 1,815 calories, 58g fat, 104g protein, 239g carbohydrate, 41g fiber, 1,503mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 27

Breakfast (409 calories)

A.M. Snack (170 calories)

Lunch (518 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (507 calories)

Daily Totals: 1,811 calories, 96g fat, 87g protein, 165g carbohydrate, 34g fiber, 1,962mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to ½ blueberries. 

Make it 2,000 calories: Add 1 medium orange to P.M. snack and add 1 serving White Bean–Stuffed Mini Bell Peppers as an evening snack.

Day 28

Breakfast (363 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• ½ cup blueberries
• 3 Tbsp. chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (170 calories)

Lunch (518 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (500 calories)

Evening Snack (42 calories)

Daily Totals: 1,799 calories, 91g fat, 109g protein, 151g carbohydrate, 30g fiber, 1,594mg sodium.

Make it 1,500 calories: Omit chopped nuts at breakfast and change P.m. snack to 1 clementine.

Make it 2,000 calories: Change evening snack to 1 medium apple with 1 ½ Tbsp. natural peanut butter. 

Week 5

How to Meal-Prep Your Week of Meals:

Day 29

Breakfast (452 calories)

A.M. Snack (219 calories)

Lunch (313 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 cup sliced strawberries

Dinner (458 calories)

Evening Snack (95 calories)

Daily Totals: 1,795 calories, 74g fat, 103g protein, 197g carbohydrate, 42g fiber, 1,759mg sodium.

Make it 1,500 calories: Omit almonds at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 30

Breakfast (389 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (313 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (468 calories)

Evening Snack (122 calories)

Daily Totals: 1,803 calories, 71g fat, 96g protein, 200g carbohydrate, 44g fiber, 1,649mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and change evening snack to ½ cup blueberries.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl to lunch.

High-Fiber Foods to Focus On:

• Beans
• Lentils
• Nuts
• Seeds
• Whole grains
• Fruits
• Vegetables

What is Fiber?

Fiber is a type of indigestible carbohydrate found in foods like beans, lentils, nuts, seeds, whole grains, fruits and vegetables. This important nutrient is linked to many health benefits, including more stable blood sugar levels, improved heart health, better digestion and healthy weight maintenance. And yet, most of us aren’t eating enough of this all-star nutrient with only 7% of Americans reaching their daily fiber goal of about 25 grams for women and 38 for men. It’s clear that not consuming enough fiber can have some negative health impacts so be sure to check out all of our healthy high-fiber recipes to help you get your fill.